What’s in the breakfast bag? 5 healthy school breakfast ideas for kids

Breakfast is the most important meal of the day. It gives us the power and energy we need to function, helps kick-start and boosts our metabolism. Most importantly for the younger ones, it also has a positive effect on our memory and concentration – both things that can come in handy during lessons 🙂

If you don’t have any ideas for healthy, nutritious and tasty breakfasts, take a look at our article. You may also find some interesting inspirations for yourself 🙂

Healthy bars for children

Children love sweets and it’s no secret. However, we can offer them a very simple and, above all, healthy alternative by incorporating our children’s favourite fruit and vegetables. We have a great, tried and tested recipe for you.

• 1/2 cup dried apricots,
• 1/2 cup grated carrots,
• 1/2 cup cashew nuts,
• 3/4 cup coconut shavings,
• 1/3 cup oatmeal,
• 2 tbsp honey,
• 1 tbsp oil,
• 2 tbsp linseed.

Finely chop the nuts. Add the remaining ingredients and mix to a sticky mass. Place the mixture on a piece of cling film, cover with another piece of cling film and roll out. Place in the fridge for one hour and then cut into whatever shapes you like.

Children’s sandwiches for the school breakfast bag

Some people like sandwiches, others don’t. It’s the same with children, I myself remember how, depending on the wrap, I would either gobble up my sandwiches with relish or my mum would find them in my rucksack pocket in the evening. But there is one thing few of us will be able to resist – chocolate cream. We have prepared a recipe for a healthy and nutritious cream:

• 1 ripe avocado,
• 3-5 dates,
• 1-2 tbsp cocoa,
• 2 bananas.

All you need to do is mix all the ingredients thoroughly. From now on graham or wholemeal bread with our cream will become an absolute hit in a preschooler or school child’s breakfast bag.

Yeast cake for breakfast? We have something better

Yeast cake is a popular choice not only among children, it is also a perfect solution when we run out of time to prepare meals for ourselves. However, we have to treat it like sweets, so it should not become a regular part of our children’s menu.

We have prepared an interesting alternative for you in the form of fruit under an oatmeal crumble. You will need:

• 2 handfuls of small fruit (e.g. strawberries, raspberries) or 1 larger fruit (e.g. apple, pear),
• 1 tablespoon of butter,
• 4-5 tablespoons of oatmeal,
• 2 tbsp fruit chips.

Put the fruit into an ovenproof dish (cut the bigger ones first). Thoroughly mix flakes and chips with butter in your hands – make a crumble. Crumble over the fruit and bake for 15-20 minutes at 180 degrees. After preparation be sure to keep an eye on your fruit, because such a treat will certainly arouse the interest of the older members of the household 😀

My child does not want to eat vegetables

Here, the role of loved ones will be important – it has been noted that children who ate more meals together with their parents were also more likely to reach for fruit and vegetables. What’s more, the way they are served is very important, so our idea for a first or second breakfast for school is carrot sticks. No sauces, no spices, just fresh carrots cut into small sticks. Vegetables such as celery, courgettes, peppers and green cucumbers also work well as sticks.

A colourful lunch box for school should appeal to even the most picky eaters. Interestingly, many children do not like food to be “dirty”, i.e. mixed with each other, so it is worth getting a container with a separate compartment for vegetables.

A portion of fruit or juice at school

It is a little easier with fruit than with vegetables, mainly because they are so sweet. Try to choose seasonal fruit, which will add variety to your child’s menu. Larger ones, such as apples and pears, should be cut into small pieces so that children don’t get tired while eating.

As for juices, the best option is, of course, home-made juices, i.e. juices squeezed straight from the fruit. Not every parent will have such an opportunity, therefore when buying ready-made products we must pay special attention to product labels. Good juice must contain 85-100% fruit, so do not fall for the tricks of some manufacturers. Avoid nectars, i.e. diluted juice with water, and forget about drinks once and for all – they contain no more than 3-5% juice. More on how to read labels is written by our nutritionist Amanda: https://www.fitatu.com/blog/en/7-tips-on-how-to-read-labels-and-not-be-fooled/

An interesting way of serving fruit is in the form of a smoothie or mousse. Two variations on a fruit cocktail:

• with chicory – 2 apples, a banana and some chicory leaves,
• with parsley – apple, pear and parsley 🙂

Breakfast ideas for work

In fact, there is absolutely no reason why you shouldn’t use these ideas for your own needs too. At work, at university, during trips – a healthy and nutritious lunchbox can put you in a good mood for the rest of the day. Fitatu app with its “Recipes” section is also a real goldmine of ideas and inspiration. More information about Fitatu can be found at: https://www.fitatu.com